What It Takes To Be An Ironman

What It TakesTo Be AnIronman

Nicole DrummerNEO Endurance Sports & Fitness, LLCOct 1, 2013

The Ironman Life

(video content not suitable for all audiences)

http://youtu.be/B03dFMG8nR4

History

February 18, 1978 was the very first Ironman race.

John Collins, a Navy Commander, and his wife, Judy, combined the Waikiki Roughwater swim, the Around-Oahu bike race, and the Honolulu marathon to be completed in one day. 15 people showed up, 12 finished.

George Haller, 27 at the time, won in 11:46:40.

The 2nd year 15 people raced again, including Lyn Lamiare, the first “ironwoman.” She placed 5th overall in 12:55:38.

History

Barry McDermott, a journalist for Sports Illustrated, was in town to cover a golf tournament, heard about it and wrote a 10-page story.

In 1980, ABC’s Wild World of Sports covered the race. In 1981 the race was moved to the big island. In 1982 the date was changed to October.

35 years later, athletes are competing in this distance year-round all over the world in Ironman-branded and non-branded races.

"Swim 2.4 miles! Bike 112 miles! Run 26.2 miles! Brag for the rest of your life"TM

The Race

2.4 mile swim, 112 mile bike, 26.2 mile run

Ironman-branded races have a 17 hour time cutoff. Start time is 7am (or slightly prior with the new rolling swim start). You need to finish by midnight or 17 hours after your start.

Swim limit is 2hrs 20minBike time limit is 10hrs 30min total race timeRun time limit is 17hrs total race time

Bike and run segments might have intermediate cutoff points.

The Goal Is The Finish Line

What It Takes

● Belief● Consistency● Commitment● Desire● Dedication● Discipline● Determination● Money● Support Team

A Support Team Is Critical

Physical Preparation

● Pick a race that suits your abilities and tolerances (heat, cold, flat, climbing).

● Commit to the training.● Ride your bike - A LOT!● Eat good (healthy) food.● Don’t ignore recovery.● Sleep as much as you can.● Know it’s going to be tough at times, BUT IT

IS WORTH IT.

Mental Preparation

● Know why you signed up for the race.● Keep a training journal.● Have a race plan.● Communicate with your support team.

○ Coach○ Family○ Friends

● Know it’s going to be tough at times, BUT IT IS WORTH IT.

You Are An Ironman

http://youtu.be/LhsDOiDEXzc

Ironman Boulder

● Aug 3, 2014● Rolling swim start & single loop swim● Single loop bike● Two loop run● Finish on Pearl Street● Training Starts in January!

○ But don’t slack off now - keep active to maintain base fitness

○ Work on technique & core strength

Questions?

Nicole DrummerNEO Endurance Sports & Fitness, LLChttp://[email protected]